With all the recent drama about performance enhancing drugs in sport, it seems like a good time to focus on simple foods that can boost your performance.
These items are legal, inexpensive, and easily available at your local supermarket. They're also delicious and healthy.
Use the following performance enhancing foods to help fuel your sporting endeavours and improve recovery.
- Oats - Rolled oats are literally a whole grain that's been flattened. They are a good source of fibre, protein, vitamins, minerals and healthy fats. Being minimally processed, they are also a low glycemic index carbohydrate, so they release glucose slowly and provide a long-term source of fuel. Eaten as muesli in summer, porridge in winter, or even added to soups and smoothies, they are versatile and delicious.
- Low fat dairy foods - Low fat dairy foods such as skim milk and low fat natural yoghurt are high in nutrients such as vitamin D and calcium. They are also high protein, which helps to build and repair muscle tissue after physical activity, yet contain much less saturated fat than the full fat alternatives. Just be sure to watch the sugar content of some low fat dairy foods, such as ice cream or flavoured yoghurts.
- Berries - Berries are packed with fibre, vitamins C and E, and are rich sources of antioxidants. They contain lower levels of fructose (fruit sugar) compared to other fruits yet also taste great. There are a number of different varieties you can enjoy with cereal, yoghurt, or as a snack on their own, including strawberries, raspberries, blackberries, and blueberries.
- Beans, peas and lentils - Pulses (sometimes called legumes) are an excellent source of protein, fibre, low-glycemic index carbohydrates and essential nutrients. Because of their unique combination of being high in both protein and fibre, they are the ideal source of fuel for active people. The canned variety can be just as healthy (and much easier to prepare) than soaking them, but just make sure to drain the salty water. Enjoy them in soups, salads, side dishes and mashed up in dips.
- Nuts and seeds - Nuts and seeds are packed with protein, antioxidants, vitamins, minerals and fibre, making them an excellent hunger buster. They are also rich essential “good” fats, the type of fat that helps your body function at its best. They are high in kilojoules, so moderate your portions, and avoid nuts that are roasted in oil or have added salt or sugar.
What foods work best at improving your athletic performance?